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Every woman knows the benefits of regular physical activity yet our society continues to be relatively sedentary. This can lead to a number of health problems.
The American Heart Association recommends about 30 minutes per day at least five times per week, or 175 minutes of moderate exercise per week broken down how you want.
This information is echoed by the American Cancer Society who also suggests the 30 minutes five times per week of moderate activity.
Given this information, we continue to stay still. However recent research published in the May 2012 Journal of the National Cancer Institute might be enough to motivate Americans.
According to the researchers, exercise improves chances for cancer survival, particularly that of breast and colon cancer. Considering that cancer is the Number Two threat affecting women (after heart disease which is also benefited by exercise), that’s even more of a reason to dust off your sneakers and start earning your 175 minutes per week.
The authors state, “... exercise may provide benefits to survivors’ insulin levels, reduce inflammation, and, possibly, improve immunity.” All of these things are very important when both treating cancer and surviving after the fact.
Remember that with breast cancer, the Number One risk is just being a woman whereas only 5-10 percent of breast cancers are genetic (meaning your family has the breast cancer gene).
With colon cancer, 90 percent are in people over 50 years of age. Exercise is what is known as a "modifiable risk" meaning you can actually do something about it, unlike gender, age, or genetics.
Does this mean you need to go out and become a warrior? No, especially if you have never owned a pair of running shoes.
But then it doesn’t mean you need to pick up running either. If you are new to physical activity, start with something easy such as walking briskly for 30 minutes outside or on a treadmill.
Get out your bike (and helmet) and go for a long bike ride. Take a hike.
Start attending a class at a gym, the local ‘Y,’ or community center. Many community colleges offer classes for people of all ages and for all levels of activity.
Check out a DVD from the library or do your research online. Sometimes you’ll find great workouts for free!
Lastly, talk with your health care provider, especially if you are in cancer treatment. Get the clearance with them and their advice about what exercise you can start with -- like walking? -- and what things you should watch out for.
References:
1) American Heart Association Guidelines. Web. 29 May, 2012.
http://www.heart.org/HEARTORG/GettingHealthy/PhysicalActivity/GettingActive/American-Heart-Association-Guidelines_UCM_307976_Article.jsp
2) ACS Guidelines on Nutrition and Physical Activity for Cancer Prevention. 29 May, 2012.
http://www.cancer.org/Healthy/EatHealthyGetActive/ACSGuidelinesonNutritionPhysicalActivityforCancerPrevention/acs-guidelines-on-nutrition-and-physical-activity-for-cancer-prevention-summary
3) Women's health: Preventing the top 7 threats. Web. 29 May, 2012.
http://www.mayoclinic.com/health/womens-health/WO00014
4) Physical Activity Linked To Reduced Mortality in Breast and Colon Cancer Patients. Web. 29 May, 2012.
http://jnci.oxfordjournals.org/content/early/2012/05/07/jnci.djs253.full
5) What are the risk factors for breast cancer? Web. 29 May, 2012.
http://www.cancer.org/Cancer/BreastCancer/DetailedGuide/breast-cancer-risk-factors
6) Colon Cancer. Web. 29 May, 2012.
http://www.mayoclinic.com/health/colon-cancer/DS00035/DSECTION=risk-factors
Reviewed May 29, 2012
by Michele Blacksberg RN
Edited by Jody Smith
Add a Comment1 Comments
As an exercise specialist and cancer survivior I appreciate your helping spread the word on the beneficial role exercise plays in preventing, treating, and moving beyond a cancer diagnosis! For those readers with cancer looking for more guidelines, please visit http://www.workingoutcancer.com/
Be well!
May 30, 2012 - 3:52amThis Comment